Lindsey Fitness News - 1st August 2024 - Chocolate is Good for Your Health!

Published: Thu, 08/01/24

Hello There

I hope you've managed to stay cool, comfortable and well hydrated this week. We have taken it somewhat steadier in classes in response to the heat and just to remind you it is perfectly safe to workout as long as you feel well and are well hydrated. I always carry extra water at classes too so don't stint on your water as I have plenty just in case. I have been walking Frank a little earlier in the mornings on shorter, shadier routes. We've see lots of exercisers taking advantage in the cool of the early morning too.

I have news...... Chocolate is good for your health ! (or at least it can be) The right chocolate in moderation can have numerous health benefits both physical and mental. Read the spotlight article and decide for yourself if you can or do already include chocolate mindfully in your nutrition.

This week's food matters is a delicious and nutritious flour-free Porridge loaf recipe. It certainly hits the spot with us and freezes beautifully. It's quite a dense texture (and very moreish !) and ideal for me as an energy boost before a class or run.

The collection of items for the Help 4 The Homeless for one more week up until Saturday August 10th - thank you for your kindness and generosity in donating.

The 121 mentoring is proving a game changer for those I have been and am currently working with. It is truly a reward and pleasure to work with someone when they are ready make changes for their better health. To then direct them and encourage them on the right path to do that, on their terms at their pace. Then to see them move on with the confidence and knowledge to continue. I have a space now available - if this is you, see the details later in this newsletter and get in touch.

Have a positive and active week, and I'll see you in classes and online.

Love Lindsey xxx

This week.....

Chocolate is good for your health"
Help 4 the Homeless Collection
1:2:1 Weight Loss Mentoring
Food Matters: Porridge Loaf
Running News
Book Your Lindsey Fitness Classes
Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

The Sweet Truth: Why Chocolate Can Be Good for Your Health

Indulging in chocolate isn’t just a treat for your taste buds; it turns out, it’s also good for your health! But the key is to choose your chocolate wisely.

For many, chocolate is a beloved indulgence, a guilty pleasure savoured in moments of stress or celebration. However, what if we told you that chocolate, particularly dark chocolate, could actually be good for your health? While moderation is key, the benefits of chocolate, backed by scientific research, are compelling and worth exploring. Here's why you might want to consider incorporating a bit of this delectable treat into your diet.

1. Rich in Antioxidants

One of the most significant health benefits of dark chocolate is its high antioxidant content. Dark chocolate is packed with flavonoids, particularly a type called flavanols, which are known to have powerful antioxidant effects. Antioxidants help neutralize free radicals, unstable molecules that can cause cellular damage and contribute to aging and diseases like cancer.

2. Heart Health

Numerous studies have suggested that moderate consumption of dark chocolate can be beneficial for heart health. The flavonoids in dark chocolate have been shown to improve blood flow, lower blood pressure, and reduce the risk of heart disease. These compounds help to relax the arteries and improve circulation, which can be particularly beneficial for those with high blood pressure.

3. Improved Brain Function

Dark chocolate isn't just good for your heart; it can also be a boon for your brain. The flavonoids in dark chocolate can enhance cognitive function by increasing blood flow to the brain. Some studies have found that consuming dark chocolate can improve memory, attention, and reaction time. Additionally, dark chocolate contains small amounts of caffeine and theobromine, both of which are stimulants that can improve brain function in the short term.

4. Mood Booster

Feeling down? A piece of chocolate might be just what you need. Chocolate stimulates the production of endorphins, the body's natural feel-good chemicals. It also contains serotonin, a neurotransmitter that can help elevate mood. Moreover, the sensory pleasure of eating chocolate can provide a comforting and enjoyable experience, which can be a simple way to lift your spirits.

5. Nutrient-Rich

Dark chocolate is surprisingly nutritious. It contains a variety of essential minerals, including iron, magnesium, copper, and manganese. These minerals play crucial roles in bodily functions, from oxygen transport to bone health. Dark chocolate also contains a good amount of fibre, which can aid in digestion and help you feel fuller for longer.

6. Skin Health

Believe it or not, dark chocolate can also be good for your skin. The antioxidants in dark chocolate can protect your skin from sun damage and improve blood flow to the skin, enhancing hydration and complexion. Some studies have even suggested that consuming dark chocolate can improve skin density and thickness, contributing to a more youthful appearance.

7. Weight Management

While it might seem counterintuitive, dark chocolate can actually aid in weight management when consumed in moderation. The fibre in dark chocolate can help you feel full, reducing the likelihood of overeating. Additionally, the bitter taste of dark chocolate can help curb sugar cravings, making it easier to stick to a healthy diet.

The Bottom Line

While chocolate, especially dark chocolate, offers a range of health benefits, it's essential to consume it in moderation. Overindulgence can lead to excess calorie intake and potential weight gain, negating the positive effects. Aim for high-quality dark chocolate with at least 70% cocoa content to maximise the health benefits.

In conclusion, chocolate doesn't have to be a guilty pleasure. When enjoyed mindfully, it can be a delightful way to boost your health. So go ahead, savour that piece of dark chocolate, and relish in the knowledge that you're doing something good for your body and mind.

******* COLLECTION EXTENDED FOR A FURTHER WEEK ********

Thank you for the kind donations received again this , I'll continue collecting for another week, before arranging to deliver to the charity founder Shoshana Gilmore. Just one extra small item on your shopping list will be of real help

- Thank You -

help 4 the homeless - Find out more HERE

As a suggestion then......

*Baby wipes (Morrisons as the most reasonable at 55p a pack)

*Aldi shavers (ALDIs version of Gillette)

*Small packs of pocket tissues

*Soap

*Small three in one body wash and shampoo (Aldi have one)

*Small moisturise

Small suncream

*tooth paste and tooth brush

*sandwich bags also great to bag everything up.

(items need to be small for the homeless to be able to carry)

Thank you so very much in anticipation on behalf of Shoshana

at help 4 the homeless.

Can I Help You? ...

I was absolutely blown away to receive this testimonial from one of my first 121 clients. After an initial 6 week tailored programme with me, Mandy now stays in touch with a weekly update on her phenomenal progress......

"Finding Lindsey again after 17 years has been a dream. She still has the same infectious cando positive attitude and and a way of tailoring her expertise and experience in nutrition and fitness to each individual.
It is now 10 weeks and I have lost 18 pounds. More importantly I am finding this change of mindset and meals very easy to maintain thanks to Lindsey’s help in getting me on the right track. I am confident that I will continue with this healthly lifestyle and lose the excess weight I gained.
Lindsey you continue to change lives. Thankyou"

******* ONE SPACE NOW AVAILABLE *******

With over 30 years of experience in weight loss and nutrition I am now available to take on some more 121 clients starting with a 6 week online mentoring package, tailored to you.

To work with you personally to...

Change your mindset around food and bad eating habits
Help Stop the negative self image,
To advise, direct and inspire you nutritionally
To set you safe and achievable exercise goals on your terms
To guide, support and encourage to be your best ever YOU!
To make you realise just how amazing you and your body truly are

I will work with you exclusively at your pace in a way that suits you, to get the results you want and instill the knowledge and the confidence to take the new you forward.

Get in touch to book a FREE no obligation discovery call with me NOW!

Contact details at the bottom of this Newsletter

FOOD MATTERS:

PORRIDGE LOAF >>>

INGREDIENTS:

250g Natural Yoghurt
1 Medium Egg
150g Organic Porridge Oats
100g mixed dried fruit of your choice
100g Mixed Seeds
50g Mixed Raw Nuts of your choice - roughly chopped
50ml milk
1/2 tsp bicarbonate of soda
1/2 tsp flaky sea salt

INSTRUCTIONS:

Pre-heat oven to 190c/170c fan / Gas 5
Line a small (500g) with baking paper
In a large bowl , whisk the yoghurt and egg together until smoothly combined
Stir in all the remaining ingredients until evenly mixed, to give a creamy texture, texture of a thick porridge.
Spoon the mixture into the prepared loaf tin and level the surface using the back of the spoon.
Scatter an extra handful of seeds over the top..
Bake for 40 - 45 minutes on the middle shelf of the oven until a deep golden brown
Allow the loaf to cool in the tin for 15 minutes, then turn out on to a wire rack , and leave to cool completely before slicing - ENJOY!
Freezes well too

Fun, friendly, achievable workouts for all ages, levels and abilities - if you are new to exercise you'll be made very welcome .... or if you haven't been for a while it'll be a great welcome return - get in touch for your first session FREE!

Lindsey Fitness Members....

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